The Powerhouse of Immunity: Vitamin D, Vitamin C & Zinc

Keeping our immune system firing and increasing your intake of vitamins and minerals is the best way to combat a wide range of illnesses. Adding more natural supplements into your diet is the best way to boost the immune system and help overall health in many ways.

When it comes to popular vitamins and minerals that seem to pop up often, Vitamin C, Vitamin D, and zinc are among the top supplements. Let’s chat about each of them and all the wonderful benefits they can have on our bodies.

Vitamin D

Often referred to as sunshine in a bottle, Vitamin D is what humans produce naturally when exposed to the sun’s rays. Since extended exposure to the sun could be harmful, many people can get their dose of Vitamin D from common foods like salmon, tuna, mackerel, egg yolks, and chanterelle mushrooms -- or just by adding a vitamin D supplement.

Benefits of Vitamin D

Getting enough Vitamin D into the body is essential to help increase the immune system and regulate the body’s ability to absorb calcium and phosphorus. This important vitamin also plays a big factor in growing healthy bones and teeth.

Although there are few studies to prove its effectiveness, sufficient Vitamin D levels in the human body can also help fight against serious issues like depression, obesity, osteoporosis, and cancer.

Common Symptoms of Vitamin D Deficiency

Prone to illness

Fatigue

Weak bones

Back pain

Muscle pain

Hair loss

Depression

Side Effects

While vitamin D is naturally occurring and necessary for humans, extremely high levels can cause toxicity and bring on several side effects like:

Nausea

Stomach pain

Loss of appetite

Vomiting

Fatigue

Dizziness

Confusion

Slurred speech

Excessive thirst

Diarrhea

Vitamin C

Perhaps the most popular vitamin for cold and flu season, Vitamin C is a powerhouse of benefits for the body, which is essential since humans do not produce it naturally. Found mainly in the foods we eat, Vitamin C is available in many fruits and vegetables like lemons, oranges, kale, strawberries, broccoli, spinach, bell peppers, and kiwi fruit.

To help regulate vitamin levels, many people also add supplements to their regular diets.

Benefits of Vitamin C

Vitamin C is full of antioxidants which help boost the immune system to reduce inflammation, fight symptoms of colds and flu, and fight chronic diseases like heart disease. Other benefits include lowering high blood pressure and reducing acid levels in the blood that cause gout.

Ideal for anyone with low iron levels, Vitamin C helps reduce anemia by improving the body’s ability to absorb iron. Although there is more to study, Vitamin C is also thought to help older adults who are prone to dementia and memory loss.

Common Symptoms of Vitamin C Deficiency

Dry skin

Damaged skin

Red hair follicles

Bumpy skin

Weak bones

Bruising

Joint pain

Bleeding gums

Fatigue

Lines or spots under nails

Side Effects

Though natural and safe to be taken every day, there are some negative effects that some people will encounter when too much vitamin C is taken. They include:

Headache

Nausea

Vomiting

Flushed skin

Upset stomach

Feeling faint

Dizziness

Diarrhea

Zinc

Known as an essential mineral, this is an important nutrient that humans do not produce but must get from healthy, nutrient-rich foods or supplements. To get zinc naturally, try foods like crab, clams, pork, beef, chicken, turkey, sardines, salmon, legumes, nuts and seed, yogurt, cheese, eggs, and whole grains.

Benefits of Zinc

Zinc is crucial for boosting the immune system and promoting healthy growth and development. It’s also great for healing wounds, reducing inflammation, and treating damaged skin from old age or acne.

Common Symptoms of Zinc Deficiency

Skin rash

Hair loss

Loss of appetite

Apathy

Depression

Loss of smell/taste

Diarrhea

Memory loss

Slurred speech

Minor tremors

Poor night vision

Side Effects

As with anything, zinc may be a naturally occurring mineral, but even it comes with a set of side effects when ingested in very high doses. They include:

Nausea

Vomiting

Upset stomach

Cramps

Headaches

High cholesterol

Diarrhea

Considering the abundance of benefits from simple vitamins and minerals, it may be time to consider getting a jump on building a healthy immune system by getting a good daily dose of Vitamin C, D, and Zinc. And now do you see why we call it the ultimate powerhouse of immunity?